Diet & Fitness 

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Diets A-Z: The Atkins diet

The low-down on the dos and don'ts of the Atkins diet

Celebrity followers
Jennifer Aniston, Renée Zellwegger, Robbie Williams

The theory
This diet suggests that you can switch your metabolism to one that primarily burns body fat for energy, and so lose weight easily, by limiting foods high in carbohydrate, and eating foods high in protein and fat. High consumption of carbohydrates encourages further carbohydrate cravings - 'moderation doesn't work' - leading to increased hunger and weight gain.

The plan
There are 4 phases to the diet. In the 'induction' phase carbohydrates are limited to only 20 grams per day, while proteins and fats are encouraged. As you progress through the phases you add 5 grams of carbohydrates at a time to your daily total until you hit your personal ceiling. Depending on your metabolism this could be between 60-90 grams of carbohydrates daily. This compares with the average of 250 grams that most people eat each day.

Pros

• Many people like being able to eat as much protein and fat as they wish, since these foods are often restricted in more traditional diet plans.
• For people who have tried a low-fat, high-carbohydrate weight loss plan without success, increasing protein in their diet often results in decreased food cravings and rapid weight loss.
• This diet is relatively easy to follow and there are no complicated meal plans.
• Early rapid weight loss can be highly motivating for people who have struggled with weight over a long time.

Cons

• Any diet that limits carbohydrate causes the body to rely on fat or muscle for energy, and may cause dehydration. When our body breaks down stored fat to supply energy, it creates a by-product called ketones. These by-products suppress appetite, yet they also cause fatigue and nausea.
• Anyone with kidney problems should not follow a diet that promotes the formation of ketones, including the Atkins plan, and there is concern about the effects of high fat intakes on cardiovascular health.
• Eating unlimited amounts of fat, especially, saturated fat found in meat products, can lead to an increased risk of heart disease.
• Fibre is inevitably restricted on this diet as it does not feature cereals or high amounts of fruit and vegetables. There is also a possibility of dehydration and these two combined can lead to constipation.
• There are concerns that low fruit and vegetable intakes can lead to low intakes of antioxidants.

Duration
Indefinitely

Checklist
Restaurants: You'll need to forgot potatoes, rice, pasta, rolls and dessert
Alcohol: No
Caffeine: Decaffeinated drinks only
Need to buy special foods: No, but there are many low-carb snacks and other products now available, many from 'Atkins Advantage' the Atkins products company. When you crave carbs, as you surely will, they may help to take the edge of the craving, but they are not necessary and are expensive.
Family friendly: May be difficult to eliminate breads and cereals, especially in families with children who love these types of foods
OK for vegetarians: No

What the pros say
While there have been many fancy explanations for the success of Atkins it seems that the most likely is that eating higher amounts of protein is highly satiating ? meaning you are satisfied more quickly and so eat less calories.

When compared to low-fat diets, high-protein/low-carb diets seem to be more successful in the first few months as participants lose more weight initially, which is very motivating. But over a year this evens out and those on low-carb diets don't lose much further weight while those on low fat continue to slowly lose weight.

At the end of a year the amount of weight loss seems to be about the same. What does seem to give the low-carb the edge over low-fat at the end of a year is that those on the low-carb can have better blood triglyceride (fat) levels. It is important to really up the amounts of 'permitted' vegetables to keep antioxidant and fibre levels at good levels. Choosing better omega-3 fats over saturated fats is also important.

Find out more about Atkins

• All about Atkins
• Can I drink wine on Atkins?
• Visit the Atkins Diet headquarters

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